01162017

Crossfit Garage – CrossFit

Warm-up

Pull-ups

put in warm up for a couple minutes

Weightlifting

Snatch (2×5 @75%)

squat

Snatch (2×5 @80%)

Snatch Pull (3×3 @105% 1 RM snatch)

Metcon

30 for 30 (AMRAP – Reps)

AMRAP 17:

30 Hang Squat Cleans (95/65#)

30 Handstand Push-ups

30 Thrusters (95/65#)

30 Box Jumps (24/20#)

30 Overhead Squats (95/65#)

30 C2B Pull-ups

30 for 30 (alt) (AMRAP – Reps)

AMRAP 17:

30 Hang Squat Cleans 65/45

30 Hand Release Push Ups

30 Thrusters 65/45

30 Box Jumps 20″

30 Overhead Squats 65/45

30 Ring Rows

Reference

Hang Squat Clean

Hang squat clean

Thruster

Overhead Squat